Train like Team Lakay: A home workout guide during quarantine

The coronavirus disease 2019 (COVID-19) pandemic has prompted the Philippine government to implement an Enhanced Community Quarantine throughout Luzon which enforces most Filipinos to stay at home during the lockdown period.

While it can be said that the number of COVID-19 cases is increasing  each day, it is never too late to battle the virus by simply boosting one's immune system.

The country's top mixed martial arts stable Team Lakay had whipped up a home workout routine that people can do at the comfort of their homes.

"We've created a workout routine to inspire people to exercise with what they while at home,' said Team Lakay's head coach Mark Sangiao.

"Aside from sanitation, we should also boost our immune system. This is one way to prevent the further spread of the virus."

Sangiao's home training routine is as follows:

1. Stretching start with the legs (10 counts each side)
2. Back stretch
3. Hip rotation
4. Elbow and shoulder stretch
5. Head rotation

The next phase of the workout once stretching is done:

1. Box steps 10 reps
2. Mountain climber 10 reps
3. Front jumps 10 reps
4. Push ups 10 to 20 reps depending on fitness level
5. Another three-minute round of shadowboxing
6. Cool down and stretching to top it off.

The simple routine is guaranteed to get a person sweating. Sangiao also noted that beginners are encouraged to do three sets of the program while advanced fitness enthusiasts can do up to five sets.

Feel like doing more? Reigning ONE strawweight world champion Joshua Pacio has also shared his routine that can get people training like a champ.

1. Toe touches- 20 reps, 5 sets with 10 seconds flex in between
2. Push-ups- 20 reps, 5 sets with 10 seconds hold in between
3. Air squats- 20 reps, 5 sets with 10 seconds hold in between

It is important to note that being active is safe for most people. However, some should check with a doctor before they start.

"This is not just for athletes," Sangiao quipped. "Some are light workouts that anyone can perform." -- BAP, GMA News